Comparing Nutrients in 100 grams Dried Goji Berries VS White Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
White Grapefruit	7%	2%	91%

Macro Nutrients

	Dried Goji Berries	White Grapefruit	Recommended Dietary Allowance
Energy	12% 349kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	6.47% 8.4g	130g per day for Men 19-50 years
Sugars	63% 45.6g	10% 7.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	White Grapefruit	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.66% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.8% 48.4mg	37% 33.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	White Grapefruit	Recommended Dietary Allowance
Calcium	19% 190mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	NA	5.56% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	85% 6.8mg	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	NA	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	0.57% 0.013mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	NA	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	NA	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	2.45% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Goji Berries vs White Grapefruit:

• Dried Goji Berries have 1.5 times more Vitamin C than Raw White Grapefruit.

Comparing minerals per 100 grams for Dried Goji Berries vs White Grapefruit:

• Dried Goji Berries have 15.8 times more Calcium, 113.3 times more Iron and more Sodium than Raw White Grapefruit.
• While Raw White Grapefruit contains 12.1 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 100 grams:

• Dried Goji Berries have 10.6 times more Energy, 9.2 times more Carbohydrate, 6.2 times more Sugars, 11.8 times more Fiber and 20.7 times more Protein than Raw White Grapefruit.
• Both Dried Goji Berries as well as Raw White Grapefruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.